Crackers Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different cracker types and preparations. Get detailed nutrition facts for this popular snack choice including carbohydrates, protein, fiber, and essential nutrients.
How Many Calories Are In Crackers?
Cracker Calories by Type and Serving Size
Cracker calories vary significantly based on the type, ingredients, and serving size. Research
from
ScienceDirect
shows that crackers are energy-dense snack foods with varying nutritional profiles:
Common Crackers (per 5 crackers/serving):
• Saltine crackers: 60-70 calories
• Whole wheat crackers: 80-90 calories
• Graham crackers: 130-140 calories
• Ritz crackers: 80-90 calories
• Water crackers: 40-50 calories
• Cheese crackers: 150-160 calories
• Rice crackers: 110-120 calories (16 crackers)
• Multigrain crackers: 70-80 calories
Specialty Crackers (per serving):
• Gluten-free crackers: 120-140 calories
• Seed crackers: 140-160 calories
• Protein crackers: 110-130 calories
• Vegetable crackers: 120-130 calories
Calculate your daily calorie needs with our BMR calculator
to see how crackers fit into your nutrition plan.
Cracker Serving Size Guidelines
Standard Serving: Most crackers are portioned as 5-6 pieces per serving,
providing 60-150 calories depending on the type.
Serving Variations:
• Small crackers (saltines): 5-6 crackers = 1 serving
• Medium crackers (wheat thins): 13-16 crackers = 1 serving
• Large crackers (graham): 2 full crackers = 1 serving
• Mini crackers (oyster): 50-60 crackers = 1 serving
Portion Control: Modern cracker packages often contain multiple servings. A
single sleeve of saltines typically contains 4 servings, while specialty crackers may have 2-3
servings per package.
Nutritional Benefits of Different Cracker Types
Whole Grain and Multigrain Crackers
Research published in Food and Humanity
demonstrates that crackers made with composite flours (wheat, plantain, and mushroom) show
enhanced nutritional composition:
Nutritional Advantages:
• Higher protein content (10.47-21.31%)
• Increased dietary fiber (5.13-9.00% soluble, 3.49-7.08% insoluble)
• Enhanced mineral content (potassium and sodium)
• Better amino acid profile
Health Benefits:
• Improved satiety and blood sugar control
• Better digestive health from increased fiber
• Enhanced nutrient density compared to refined flour crackers
Learn more about healthy eating patterns with our comprehensive nutrition guides.
Gluten-Free and Specialty Crackers
Studies on gluten-free crackers show they can provide excellent nutritional value when made with
nutrient-dense ingredients:
Sesame and Turmeric Crackers:
• Protein: 9.19g per 100g
• Fat: 16.58g per 100g
• Fiber: 1.73g per 100g
• Rich in calcium, iron, and zinc
Rice-Based Crackers:
• Lower in calories but higher in carbohydrates
• Good source of B vitamins
• Naturally gluten-free option
Seed and Nut Crackers:
• High in healthy fats and protein
• Rich in minerals like magnesium and zinc
• Provide essential fatty acids
Cracker Nutrition Comparison Table
| Cracker Type | Serving Size | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Saltine Crackers | 5 crackers (15g) | 65 | 11 | 1.4 | 1.8 | 0.5 | 185 |
| Whole Wheat Crackers | 5 crackers (16g) | 85 | 12 | 2.2 | 3.5 | 2.1 | 140 |
| Graham Crackers | 2 full crackers (28g) | 135 | 22 | 2.1 | 3.5 | 1.2 | 190 |
| Ritz Crackers | 5 crackers (16g) | 85 | 10 | 1.2 | 4.5 | 0.4 | 135 |
| Rice Crackers | 16 crackers (30g) | 110 | 25 | 2.0 | 0.5 | 0.8 | 120 |
| Cheese Crackers | 27 crackers (30g) | 150 | 17 | 3.0 | 8.0 | 1.0 | 230 |
| Water Crackers | 4 crackers (14g) | 50 | 11 | 1.5 | 0.5 | 0.3 | 85 |
| Multigrain Crackers | 5 crackers (15g) | 68 | 10.2 | 1.7 | 2.4 | 1.3 | 87 |
Health Considerations and Tips
Choosing Healthier Crackers
When selecting crackers for optimal nutrition, consider these research-backed guidelines:
Look for:
• Whole grain as the first ingredient
• At least 2-3g fiber per serving
• Less than 200mg sodium per serving
• Minimal added sugars
• Seeds, nuts, or legume ingredients for protein
Avoid:
• Refined flour as primary ingredient
• High sodium content (>300mg per serving)
• Trans fats or hydrogenated oils
• Excessive artificial additives
Research shows that crackers with composite flours can provide up to 15-18% protein content,
making them excellent alternatives to traditional refined flour options.
Portion Control and Mindful Eating
Smart Serving Strategies:
• Pre-portion crackers into small bowls rather than eating from the package
• Pair crackers with protein (cheese, hummus) or healthy fats (avocado)
• Choose crackers with higher fiber content for better satiety
• Read nutrition labels carefully as serving sizes vary significantly
Balanced Snacking:
Crackers work best as part of a balanced snack when combined with:
• Protein sources (2-3g per snack)
• Healthy fats (nuts, seeds, avocado)
• Fresh vegetables for added nutrients and fiber
For personalized nutrition guidance, explore our health and fitness resources.
Frequently Asked Questions
Are crackers healthy for weight management?
Crackers can be part of a healthy weight management plan when chosen wisely and consumed in appropriate portions. Whole grain crackers with higher fiber content (3g+ per serving) provide better satiety and blood sugar control. Research indicates that crackers with composite flours (containing ingredients like mushroom and plantain) offer enhanced nutritional profiles with higher protein (10-15%) and fiber content, making them more suitable for weight management goals when portion sizes are controlled.
How do gluten-free crackers compare nutritionally?
Studies show that gluten-free crackers can be nutritionally comparable or even superior to wheat-based options when made with nutrient-dense ingredients. For example, crackers made with sesame seeds and turmeric provide 9.19g protein and 16.58g fat per 100g, along with significant amounts of calcium, iron, and zinc. However, some gluten-free options may be higher in calories and lower in fiber than whole wheat varieties.
What’s the best time to eat crackers?
Crackers are versatile and can be consumed throughout the day. They work well as:
• Morning snacks paired with protein
• Pre-workout fuel when combined with a small amount of protein
• Afternoon snacks with healthy toppings
• Light evening snacks (choose lower-sodium options)
The key is portion control and pairing with complementary nutrients for balanced nutrition.
References
- Mustapha, B. O., Aderibigbe, O. R., Idowu, O. O., & Otunla, C. A. (2024). Evaluation of the nutritional and chemical composition of crackers developed from blends of wheat, unripe plantain, and mushroom flour. Food and Humanity, 3, 100379.
- Olagunju, A. I., Omoba, O. S., Enujiugha, V. N., & Aluko, R. E. (2018). Development of value‐added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). Food Science & Nutrition, 6(7), 1791.
- Hussien, Hanan & El-Adly, Nabil & Shams, Omima & Mohamed, Esmat. (2020). Production of High Nutritional Value Gluten Free Crackers with Sesame and Turmeric Powder. Egyptian Journal of Food Science.
